Lie
on your left side, left elbow bent with hand resting to support head. Right
hand is outstretched on thigh. Inhale and raise right leg high, keeping knee
straight. Grasp ankle. Breathe freely and hold pose, then release ankle and
lower leg.

Step
: 2

In
the same position, place right hand on the floor, palm down close to chest.
Inhale. Raise both legs up without bending knees. Breathe freely and hold pose,
then lower legs.

Step
: 3

Repeat
last exercise, but balance without support of right hand. Place it along the
right side while raising legs. Breathe freely and hold pose, then lower legs.

This
sequence of side stretches, which does wonders for the waistline, hips and
thighs and improves balance, should be repeated four times: twice on the left
side and twice on the right. For maximum benefit, hold each pose for 5 seconds
while breathing freely.

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The
Wheel

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Benefits : Develops strong back and arm muscles, when body is
held high, arms, legs, spine, and waist are toned and strengthened.fg

The Wheel can be
practiced either with feet flat on the floor or with heels raised. Since this
exercise requires strong back and arm muscles to lift the torso, practice each
step gradually to give your muscles time to strengthen. The Wheel is best done
with bare feet to avoid sliding.

Step
: 1

Lie
on your back with knees bent, legs slightly apart, feet flat on the floor. Fold
arms on chest. Inhale, raise buttocks off the floor as high as possible.

Step
: 2

Place
arms overhead, palms flat and pressing on the floor. Raise heels with toes
firmly on floor, or keep heels flat.

Step
: 3

Now
try to lift yourself higher. If you slide your head forward ( away from your
hands), you will be able to raise your torso in a bridge with palms and toes
supporting your back.

Step
: 4

When
your arms have gained sufficient strength and your spine has become more
flexible, you will be become more flexible, you will be able to raise your
torso higher while straightening arms to arch the spine, with head raised.
Palms and toes ( or feet ) are firmly on the floor to avoid sliding. When you
are in this position, hold for 10 to 15 seconds to feel the tremendous stretch
in the spine, arms and legs. Repeat twice.